Silly day at brandX forum today - no scaling was put up (not sure why yet) so we were all left floundering..

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 5 abmat situps with arms cross chest feet unachored, then 5 with 1kg weight on chest, 5 abmat back extensions, then 5 with 1 kg held at chest, 10 push ups at mid thigh high bar, 10 o/h squats with dowel.
+ 3 Empty 2kg DB thrusters
091202
Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of: My own scaling...5kg DB, 3 rounds of 12-9-6
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist) - I used black band assist without DB obviously
“One-arm” pull-up left arm (right hand grabs the left wrist) - I used black band assist without DB obviously

Done in 10.58mins (splits were 4.04,3.53,3.00)

I decided to scale it to something I could do - which I did. Cardio wise was tough on this one for me. I would have struggled with 6kg for sure. I used a fairly wide leg stance on my band to give a little more asisstance to pulls to keep the pace up to save it being a slog - that was probably not the idea - but as first time for 1 arm stuff I thought I would ease myself in to it.

Cashout: 10 (6,2,2) pushups at new lower thigh bar position - tough but I did it - yay more progress towords goal